How to Reduce Stress and Anxiety

Everyone experiences stress and anxiety from time to time and no one has a completely stress-free life; however, there are effective ways to relieve stress whether it be stress in the work place or emotional stress. Here are some ways to obtain natural stress relief.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

• Clock or watch with a second hand
• Quiet comfortable place to lie down
• Outdoor trail or walking path

1. A natural way to de-stress is to slow the breathing rate down. When we are stressed or anxious, the breathing rate becomes rapid and shallow, breathing from the upper chest. Try breathing using the lower abdominal muscles or diaphragm. Upon breathing in, the abdomen will expand out, and upon breathing out the abdomen will sink in. Try to slow your breathing by watching the second hand of a clock or watch, breathing in for 5 seconds deeply, and then out for 5 seconds. One breath will therefore take 10 seconds, with 6 full breathes per minute. Perform this for 5-20 minutes per session. Soon you will learn to practice this breathing while performing daily activities and it will become natural for you.

2. When we are stressed, our muscles tend to tense up. One way to relax the muscles is through the progressive relaxation technique. Lie down flat on your back in a quiet place. Close your eyes and begin with one muscle group at a time, flexing the muscle, hold for 5 seconds, then release that muscle. For example, make a tight fist, hold 5 seconds, then relax. Next straighten and tighten the arms into a stiff position hold for 5 seconds, then relax. Perform this will all muscle groups including the face, making tight, funny faces and then relaxing. You should feel very relaxed afterwards and if you practice this on a regular basis, even several times per day, your muscles will learn to relax and you can just command them to relax at any time during your daily activities.

3. Physical exercise is an excellent way to relax the mind and body and lower your stress level. After checking with your doctor, begin a gentle walking program if you have not been exercising previously. Walking outdoors and observing nature, inhaling fresh air, listening to the birds is certain to relax you.

Tips & Warnings

• Be consistent in your efforts and over time you will decrease your stress level
• Check with your physician before beginning any new exercise program or breathing exercises

[martinrojas]

on 11/2/2009 Excellent article!

[slphilbrick]

on 8/31/2008 Important info !

[LilacGirl]

on 7/11/2008 A very helpful and informative article.